1.28.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Ring Row x 10 @ 2010
  • T Push Up x 10
  • Push Press x 10 (45/35)

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 3-4 reps @ 2010 – Rest 60 seconds
  • A3: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Shoulder to Overhead x 10 reps (95/65)
  • Double Unders x max reps in time remaining

Rest 4 minutes between sets

Leave a Comment